The Fuse (Southview HS)
Loading Map....
Date/Time
Date(s) - 12/01/2019
6:00 am - 6:45 am
The Q:
Sipe and Nails
Location
Southview High School
Categories
Typical routine: warm-up with Merkins, stretching, side-straddle-hops, etc. Then proceed to the track and/or field for running mixed with strength training. Finish off with the C.O.P (circle of pain) for merkins, planks, ab work, supermans, etc.
Da Q: Hustle
Da pax: Sipe, Rubble, Bob Vance, VANCE REFRIGERATION, Tupac, Gap, Hustle
Core principles were verbalized followed by a warm-up jog, and burpee ‘jump-overs’ in cadence (standing in a line, we did a 6 count burpee and jumped over a parking space line and counted).
The theme was ‘ Lots of line and spaces’ and told to bring some sort of weight (cinder block, dumbbells, etc.) From one end of the parking lot, we did man-makers, front squats, and curls, using the weight that was brought, going line-to-line and doing these moves at each line progressively, doing sets of 5,6,7,8,9, and 10. Before advancing to the next set, we had to run the length of the lot then come back to the weight or block and do 25 toe-taps (2 is 1). After set 10, we then lined up across, and going line-to-line again, did presses, doing 1, then the second line did 2, etc. all the way up to 8. We then repeated this, but went down from 8 reps, line-to-line, to a last set of 1.
We carried our weights back to the original starting position and circled up for some bicep work. We held our weights in an isometric curl hold, then lowered it down for a 1 count. We continued this around the circle, with each pax member counting, as we hit 30. This was followed by the same move, but instead of lowering it, we held the weight in a static hold, but curled it up to our chins, again up to 30.
It was a bit damp on the parking lot, but still wanted to incorporate some core work. We held a high plank, and in cadence, did a ‘Peter Parker-like’ knee raise to our sides, working the obliques, doing 10 in cadence all together.
COR, NOR. The ‘6’ was Gap. We all know how much of an inspiration he is to F3 Toledo. His attitude is commendable, his outlook on life even better. We appreciate you Gap!
Announcements and prayer intentions followed.
It was an honor and privilege to lead this group on a soggy Sunday morning. The rest of the day for me was that much better, and always is, after attending an F3 beatdown. Aye!